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Ok, Suzy/Carmen (we are working on a real Sybil thing here) has got me looking at all of this loose jiggly skin I have hanging all over me and I have decided that some strength training is in order. I throw 8 - 50 lb feed bags every week (from the pallet to the cart, from the cart to the truck, from the truck to the feed shed then lifting and dumping them into the storage barrels) and I kinda thought my normal activities ought to be enough to tighten up my body after a large weight loss, but it's not. So I bought a pair of 10 lb dumb bells and I started working out with them yesterday. I have found hundreds of arm workouts on you tube, so that is not really an issue. My question for you weight lifting guru's out there are what are the best non equipment ab and core workouts that can be modified for a person who has had a full midsection (bellybutton to pubic bone) incision and who has a colostomy (basically a man-made hernia) two inches from my bellybutton on the left. I need to strengthen those muscles but I am scared to death that I am going to tear something in that area, I have tried sit-ups but the parastomal hernia I have bulges alarmingly when I do. I had the surgery 6 years ago and the incision healed nicely, but when I do heavy lifting, it burns a bit, probably scar-tissue issues on the inside. I know I can't be the only person with these types of battle scars, I could sure use some input! Thanks guys!
Diet Calendar Entries for 13 May 2016:
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1012 kcal
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Fat: 79.66g | Prot: 47.77g | Carb: 26.41g.
Breakfast: Skinnygirl Stevia Extract, Coffee, Land O'Lakes Heavy Whipping Cream. Lunch: Great Value Cocktail Peanuts, Kroger Jalapeno & Red Bell Pepper String Cheese, Roasted Salted Hulled Sunflower Seeds. Dinner: My Oil and Vinegar, Ranch Salad Dressing, Great Value Sharp Cheddar Cheese, Tomatoes, Lettuce, Kerrygold Pure Irish Butter, Bland Farms Vidalia Sweet Onion, Beef Liver. more...
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2785 kcal
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Activities & Exercise:
Sleeping - 8 hours, Resting - 12 hours, Standing - 4 hours. more...
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 Comments
I don't know about your surgery, but if you can do planks to strengthen your core that is good. You can google proper plank forms and variations for injuries/surgeries.
13 May 16 by member: SjF60
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Planks is a good word! I don't know what they are but I will look them up! Thanks!
13 May 16 by member: debrafrederick
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You will need to build up second into minutes but I feel they really work and they are free! Only you and stamina at work!
13 May 16 by member: SjF60
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Yep. Planks r going to do wonders. Side planks r the greatest. Good luck and don't give up. Work yourself up min wise. It's worth it. Hopefully it will not bother w your issues.
13 May 16 by member: Mistybenner
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ok, I managed a 25 second plank, I'm wearing a very tight girdle right now and I did not feel any strain in my stoma area.....I realize this is very TMI, but I don't let my disability affect any other part of my life except for this one. Fear is what is holding me back at this point.
13 May 16 by member: debrafrederick
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If you want to do core work, planks are great as others have already mentioned. Also, never do "sit-ups" as you might think the old fashioned way. You can simply lay flat and think of lifting your shoulders up by squeezing the stomach muscle, or just lift your legs and bend them toward your stomach while laying on your back. These movements can gently engage the abdominal muscles without stressing your surgery.
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Debra, please google hypopressive...these exercises are used to safely strengthen the core from the inside and were originally aimed at curing medical conditions caused by childbirth, etc. They are now being used for many other purposes including just reshaping abs and other torso muscles...if you need further info just let me know and I'll PM you.
13 May 16 by member: Steven Lloyd
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Taking notes HCB! Thanks! I do leg lifts in bed in the mornings before I get up, singles one at a time with the opposite leg bent at the knee, I have been afraid of lifting both at the same time. I had a hernia belt that helped support me in the past, but I have shrunk out of it now and I have not taken the time to order a new smaller one because I'm not done shrinking yet :)
13 May 16 by member: debrafrederick
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Good explanation and demo by one of the leading instructors in North America: https://www.youtube.com/watch?v=EbcUnNUNtpY How and Why she got into this - her story: https://www.youtube.com/watch?v=Ok1j5udOz1s
13 May 16 by member: Steven Lloyd
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13 May 16 by member: Steven Lloyd
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Cool, Thanks Steven, awesome links....I think I may be getting somewhere!!! Very Excited! Just realized it's almost midnight, I gotta go to bed, work in the morning! Goodnight!
13 May 16 by member: debrafrederick
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14 May 16 by member: mlittle123
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would an abdominal binder help when doing some of those exercises??
14 May 16 by member: kathleenscanlan
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You know if you are just getting started I would check out the Debbie Siebers videos. They use lower weights with cardio and you can get used to it. The two I like are Cardio Core and Cardio Sculpt. I have to tell you I swear by these. When I first started some years back I noticed that although I lost the weight my body was not looking like I wanted it to look. I started with the Cardio Core and I will tell you within 4 weeks I could tell an amazing body difference. We need to lose the inches with the pounds and these DVD's will shape your body.... Worth a try..
14 May 16 by member: chattycathy1955
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I have one Kathleen, but it has become too large to be effective, even with it on I managed enlarging my parastomal hernia by too much straining. Because of the bulge it presents under my clothes I wear a very snug compression garment. There is already an opening cut into my abdominal wall and the intestine was pulled through on purpose, it does not take much to push more through...this is kinda creepy...I can push it back in, but the first time I bend over I can feel it slithering back out. It does not pose a health threat, so they will not repair it due to the fact that it will simply happen again. As long as I am not having medical issues with it, they tell me to leave it alone and try not to make it any worse. It's about the size of a cantaloupe.
14 May 16 by member: debrafrederick
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Update - The Hypopressive exercises seem to be exactly what I need, I watched a lot of videos, read a lot of web pages. It's difficult to do show and tell on a breathing technique and a posture, it's going to take practice. I tried several times and when I finally got it right, I knew it. I could only do 5, I will have to build up to it slowly I think. I felt no strain but I had an interesting result which is very promising. Now, several hours after doing the 5 I'm not sore, but I feel something, it's not pain or stiffness, but more like a tension in areas that were soft and squishy. It's difficult to describe. I am planning on doing them daily and increasing them by 1 each day until I can fill a 20 minute time slot with it. As bad as I hate to, I'm going to have to take a picture so I can see what was. I will not be posting it here, there are things that once seen, cannot be unseen and I don't want to cause an innocent bystander any trauma! LOL!
15 May 16 by member: debrafrederick
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Lol. I do the same things, I record doing them. I like to bend over and do them and record it. It's amazing.
16 May 16 by member: Mistybenner
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i had never heard of hypopressive exerscises before; very interesting
16 May 16 by member: kathleenscanlan
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Glad to hear that the HP exercises are working for you Debra....I thought they might. I don't structure them into a workout or spend as long doing them as Misty does, not that there is anything wrong with that :) I do a few in the morning, some through the day and a few in the evening...I find that program very doable (sustainable) and I am very pleased with the results, especially side and lower ab definition (see pic from 20th). I also like the way it has lifted the stomach and other organs back into place too....with the proper diet and fat loss the abs are in the right place and visible again.
16 May 16 by member: Steven Lloyd
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we can not spot reduce you know - omega 3-6-9 (like Kudo's oil) can help with the saggy skin
16 May 16 by member: TriatlonRoger
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